Monday - Footwork
We are working on footwork today. Sensei Joel is going to practice this by doing an extra hour of angles on the bag today.

Average Joe – get used to moving your feet! Fitness is mobile. If you can jump rope, then grab one, or just use a kitchen extension cord and try to do 100 times! If jump rope does not work for your knees or age (Grin) then just try to do a VERY high step march in place 100 times! It is harder than you may think!

Intermediate – Practice at least 10 angle entries on each side, focusing primarily on executing proper technique with each side.

Black Belts/ Advanced – Practice shadowboxing for 20 minutes or more focusing primarily on advanced angles.


If you are a black belt, then practice your advancing angles extensively – at least 100 of each.

Tuesday – Bag Work

Average Joe – If you have a heavy bag at home, then we are going to attempt to do six 90 second rounds on it. An oven timer is great for this. If not, then we are going to do rounds of punches with neoprene weights. 1-lb dumbbells will do. While cooking dinner today, stand in the kitchen and picture your boss in front of you, while you use the weights to “Moderately” punch the air in groups of 5-10 punches. Do this 6 times for 90 seconds! Make sure to NEVER extend your elbow all the way!

Intermediate – Build up the endurance with a bag. This week is 3 minute rounds on the heavy bag – SIX of them! Can you do it??? Try to do a more advanced version of the average Joe workout on your bag!

Advanced/ Black belt – This week we are going to focus on long rounds for endurance over technique. We are going to do six 5-minute rounds on either wavemasters of heavey bags. Each round is about variety this week, so focus more on making it through, than movement. We will return to that next week.

Wednesday – Explosions

Average Joe – You cannot explode in like Bruce Lee yet, but you can practice fast movements. Try this in the kitchen while cooking today. Stand sideways while rocking back and forth. Then practice leaping in on shoulder width each way rather than a simple rock. Try this 50 times on each side.

Intermediate – We are going to practice explosive entries. Practice tiger crouching in 100 times on each side!

Advanced/ Black belt
This week we are heading out to the beach! Sensei Joel and co. are suing weight harnesses to tie some tires around themselves and practice exploding leaps through the sand – this is hard stuff. They are going to do 400 on each side! OUCH!


Thursday – Strength

Average Joe – focus on push ups! Try to do 10 sets of 10. Even if your knees are on the ground – congratulations – you just did 100 push ups!

Intermediate – Get your lazy butt to the gym today.

Advanced/ Black belt – It is traditional day. You have focused on fighting all week, now focus on your traditional forms. Pick one kata and do it slow motion at least 3 times – and visualize – visualize - visualize! You get the gym also!

Friday – Fun Day!

Average Joe – relax today

Intermediate – relax today

Advanced/ Black belt – relax today

Weekend –
Everyone go for a one hour bike ride in the park or beach!

Our Week Plan